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Author Archive

7.24.2016

CrossFit San Ramon – CrossFit

Warm-up

Hungry Hippo

Floor Press (4×9)

4×4 BWB (AMRAP – Rounds and Reps)

4×4 BWB

4 minutes on 3 minutes rest

15 Box Jumps 24/20

10 Wall Balls 20/14

5 Burpees

*Pick up where you left off


7.23.2016


CrossFit San Ramon – CrossFit

Push Press (7×5 80%)

3 person team 4.23.2016 (AMRAP – Reps)

3 person team

17 Min AMRAP

person 1 Run 400 Meters

Person 2 Row for distance

person 3 Double Unders

Rotate each time the runner is back

Score – Meters ran, Meters Rowed & total Double Unders


7.22.16


CrossFit San Ramon – CrossFit Skills

Gymnastics

Practice Bar Muscle Ups

Metcon (Time)

3 Rounds

15 Ring Tuck ups

15 Hollow to Supr mans ( Log Rolls)

15 Shoot Throughs w/ push & Dip

Accessory Work

10 – 15 Bridges


7.22.2016

CrossFit San Ramon – CrossFit

McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlits, 275#

13 Push-ups

9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here

McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlits, 275#

13 Push-ups

9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here


7.21.2016

CrossFit San Ramon – CrossFit

Snatch (tech to load 6×2 85-90%)

Metcon (AMRAP – Rounds and Reps)

2–> 6 min amraps w/3 min rest

3 power snatch 75/53 (rx+) 115/75

3 OH Lunge rt foot

3 OH lunge left foot

3 snatch balance

30 Double Unders

*Pick up where you left off


7.20.2016

CrossFit San Ramon – CrossFit Skills

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Snatch push press (7×2 @ 65-70% of snatch)

Heaving Snatch Balance (spend 10 minutes to work up to heavy single)

Metcon (Weight)

10 Min Alternating EMOM

– 5 overhead squats(50% of snatch) +10 push ups

-5 power snatch (50% of snatch) + 5 bar facing burpees

Warm-up (No Measure)

Burgner Warm up


7.20.2016

CrossFit San Ramon – CrossFit

see 4/25/16 to compare metcon results

Front Squat (5×5 80%)

Metcon (AMRAP – Reps)

2:30 min on 1:15 rest. 2 rounds 1,2,3,4,1,2,3,4

1. 1 Rope climb 15 Wall Balls 20/14

2. 6 burpee box jump 10 Push Up

3. 8 hang power cleans 95/65 6 push press

4. 3 man makers 10 dumbbell snatch 55/35


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